Monday 100322

Athlete Profile: Vaughn H.

Hometown: Cushing, Iowa
PCF: When did you start with PCF?
Oct 2008
PCF: Favorite WOD
Fran
PCF: Least Favorite WOD
Don’t have one
PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
Very little fitness background. I played some sports in high school, some intramural sports in college but nothing serious. Stayed in good enough shape to pass Air Force fitness tests, but had never thought of myself as an athlete before PCF. I had never heard of crossfit before my friend Heather told me about it, a week or so later I stopped in and signed up for foundations and have never looked back.
PCF: Talk to us about your thoughts after completing your first WOD.
My very first WOD was “Kelly” 5 rounds 400m run, 30 box jumps, 30 wall balls. It was my 3rd class ever as it was the first wod after my initial two foundations classes. It was brutal, took me 43 minutes to complete. Thankfully it was on a Sat and I could take the time to finish it. It was one of those mental beat downs, but I just couldn’t quit no matter how tired I was, I don’t know how long I leaned against the wall with the wall ball just trying to catch my breath. But everyone was supportive and even though I was dead last no one made fun which sealed the deal that the CF community was something I wanted to be part of.
PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
I think I have come a long way in the past year, I think the first time I tired Fran it was 9 or 10 minutes with a band, the last time I did it (which was a few months before Vegas Mike left) was 5:23, I just turned 40 (thank-you again for all the birthday wishes) and I finally busted the 400 lb hurdle on the deadlift, have a 345 back squat, and pr’ed my clean at 205 at the Alexandria Athlete Exchange WOD. I also feel like my running has improved as well, but it still has a long way to go! But I am still working on $#@! double unders…
PCF: Favorite CF/PCF moments you’d like to share?
I would say my favorite day to day moments are the laughter and smiles, I have seldom spent a day in PCF where there hasn’t been a smile or a laugh. I can have the worse day at work or in my personal life, but when I walk in the door and start to get ready for the wod, that all goes away. Regionals was quite amazing, being part of the PCF team, even though I wasn’t at a level to compete just being part of that will be something that I will never forget. And last, but not least I cannot forget my heterosexual life partner and the entire Vegas Mike/Clydesdale era…
PCF: Any advice for our newbies?
Never say never, can’t is a four letter word. Keep trying, there will be somethings that will come to you easy and somethings that will take years to get better at (although I would be happy if it doesn’t take me years to get my double unders). You will never have a better support group to help you master what used to be the “impossible” than the crossfit community. But sometimes you do have to ask, but I have never asked a question without a respectful, thought out answer given. I doubt greatly if there isn’t a single person in the gym who hasn’t been where you are in some way, shape or form. And above all, have fun!
PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
I would have to say Erika because I am a sucker for red heads and Chad just isn’t my type…

If you’d like to submit an Athlete Profile, click here.

Squat
3-3-3-3-3

21-15-9
1 Arm DB Squat Clean (50/30)
Pull-ups
Post loads and times to comments.

67 comments for this entry:
  1. Joe
    March 21st, 2010 on 8:09 pm

    Nice work Vaughn. I completely agree with you on your answer to the “Favorite CF/PCF moments you’d like to share?”

  2. Rick B
    March 21st, 2010 on 8:21 pm

    Nice profile Vaughn. You’re a great asset to the PCF community.

    ***PCF March Madness Current Leaderboard***

    Andy Mudra 45
    Hae Kyun Kim (2) 45
    Paul Blanchard (2) 44

    That is sure to change since N. Iowa dropped the bomb on Kansas yesterday. The top 12 entries in the pool all have Kansas winning it all. In fact, over half the entries picked Kansas. BTW, if you haven’t figured it out yet, login and click on ‘standings’ to see the complete list. Click on the entry name to see their bracket picks.

    The potsize is $410, but I have only collected $320. If you haven’t paid yet, now is the time. Don’t make me send the Spider Monkey after you!

  3. Ryan PCF
    March 21st, 2010 on 8:36 pm

    Want to add weight to your overhead squat or knock out continuous double unders? There is one spot left for the Elements class, sign up here!

  4. Heather
    March 21st, 2010 on 8:43 pm

    Nice profile, Vaughn. Glad to intro you to CF and glad you “drank the Kool-Aid” and support the community! :o )

  5. Jay
    March 21st, 2010 on 11:32 pm

    I’m surprised today’s PCF football practice didn’t make the boards yet…..yes, Paul was a beast on both sides of the ball but the award really has to go to Rich for playing a whole different side of the ball.

  6. Gabe
    March 22nd, 2010 on 6:17 am

    Just in case all of you only thought that Brian spent his weekends ensuring ROM so that no one beat his PRs…

    A big thank you to Brian, Greg S, Jon, Kassi, Vaughn and Mark for helping to coach a CrossFit seminar all day Saturday and Sunday down at Quantico for the Marines of The Basic School. It was really a phenomenal weekend and you all are the reason why.

    This community never ceases to amaze me, and five people who have better things to do than spending their weekend teaching for nothing but a thank you and love of the game deserves some recognition.

  7. Heather
    March 22nd, 2010 on 6:43 am

    85-105-125 (made 2, failed on the last one)-115-115

    8:35 Metcon w/ red band and 15# DB

  8. Mr. Penguin
    March 22nd, 2010 on 8:09 am

    Thanks Jay,

    Yes. I am still laughing at random moments about the practice. So awesome.

    Rich your going to make an awesome mascot for this upcoming season.

  9. JeremyB
    March 22nd, 2010 on 8:31 am

    BS: 225
    Metcon: 7.40 @ 30#

    I’d like to be able to say that I scaled in order to take things easy during the week before sectionals but the real reason is that 1 arm DB squat snatches really, really suck. More accurately, my ability to do them sucks.

    And now that I look at the WOD as posted above, either it is wrong or we did the wrong thing at 0530 (snatches vice cleans).

  10. Bob
    March 22nd, 2010 on 8:48 am

    BS: 225 (all sets)
    MetCon: 6:33 rx’d (clean not snatch)

  11. Mary J
    March 22nd, 2010 on 9:01 am

    BS: 135#
    Did 145#, but didn’t get the depth I needed to count it. Max is 150#.

    MetCon: 7:11 w/ 15# db and subbed ring pulls for pull ups since the rib situation caused some serious pain when I hung from the pull up bar. Will find doctor’s number now :(

  12. Mike G
    March 22nd, 2010 on 9:29 am

    BS: 225 (PR by 25#)
    Metcon: 5:58 rx’d

  13. Nicole B
    March 22nd, 2010 on 9:31 am

    Back Squat: 145 (PR)
    Metcon(clean): 8:14 Rx’d

  14. Caitlin
    March 22nd, 2010 on 9:45 am

    BS: 145#
    Metcon– I forget. Either 9:36 or 10:36. Scaled to 12-9-6 pullups and 10 lb. squat snatch. I have some serious shoulder mobility issues.

  15. Christy0530
    March 22nd, 2010 on 10:30 am

    Great profile Vaughn!

    BS 3-3-3-3-3
    85-105-125-135(2)-125-85 (working on form and depth, 1RM = 145)

    Metcon: 9:39 w/ skinny black/red bands, 25# DB

    p.s. Heather I hung your white running shirt up on the coat rack.

  16. Vegas Mike
    March 22nd, 2010 on 10:48 am

    Great profile Vaughn, you are such an awesome friend( and a good life partner, hetro of course) I miss the Clydesdale era and want to see you continue requiring shirtless WODS.

    Now one question, where the hell is the STELLA that was next to you on this day, oh thats right you were not drinking during that WOD, silly boy, Beer is for girls, STELLA is for men…..

    Erika I am ready…..

    Sharon, keep dodging the ninja’s

  17. Neda
    March 22nd, 2010 on 11:23 am

    Just to let you guys know, Curtis’s good-bye party/happy hour will be Friday March 26th at 8pm at Eventide. I know that it is night before Sectionals, but one hour of hanging out and not drinking isn’t going to kill your peformance the next day. If it does, then no comment.

  18. Tony
    March 22nd, 2010 on 11:59 am

    So, on an unrelated note…how do you guys know when you are eating the right quantity of food?

  19. Leigh
    March 22nd, 2010 on 11:59 am

    Per Pauls’ comment about football… Rich, since you are now the official Power Snatches’ mascot, is there a costume of a “brown noser” somewhere out there?

  20. Rich S.
    March 22nd, 2010 on 12:06 pm

    I am not sure about the costume but I know the “cock and balls” play is going to win you guys the league…not to mention the “double reverse six-pack”

  21. Aaron - PCF
    March 22nd, 2010 on 12:09 pm

    Tony,

    IF you are eating the right foods

    and

    IF you are not a metabolically retarded (Brian Wilson)

    Then you probably know you are eating the right amount of food because you are full.

    If you are eating primarily meats and veggies, nuts seeds and a small amount of fruit, it is almost impossible to eat too much. You get full and you stop. A lot of overeating comes because people eat dense carbs that stimulate insulin which stimulates appetites. So people eat past when they should. Usually doesn’t happen with good food.

    If you need more detail, think about eating 3-5 times a day, have a piece of meat somewhere between the size of your palm and the size of your hand (or 3-5 eggs) and as many green veggies as you want with some healthy fat.

  22. Sharon
    March 22nd, 2010 on 12:26 pm

    Hahaha the cock and balls play was my favorite of the game. Johnny you are a good sport! The team is amazing and the season is going to be a helluva lot of fun.

  23. Tony
    March 22nd, 2010 on 12:26 pm

    I’m doing something wrong then because I always feel hungry…

  24. Patricia C.
    March 22nd, 2010 on 12:35 pm

    Back squat: 135 lbs for 5 sets
    Metcon: 6:11 with 30 lb DB cleans and scaled red-band pullups

  25. Heather
    March 22nd, 2010 on 12:36 pm

    Thanks, Christy! I guess my mind was shot after the WOD. It is difficult to think that early…and after depleting all the oxygen to my brain in squats and snatches!

    I’ll get my shirt in the morning.

  26. Johnny
    March 22nd, 2010 on 12:39 pm

    It was the pleats in the pants! Rich…try not to flinch to bad when you hear footsteps.

  27. Aaron - PCF
    March 22nd, 2010 on 12:41 pm

    Or you aren’t eating enough. If you are hungry, eat more meat and veggies until you are full. If it gets out of hand, you are in the metabolically retarded category or you aren’t eating as well as you think you are.

  28. Brian PCF
    March 22nd, 2010 on 1:14 pm

    Elements starting tonight with Ryan is sold out.

  29. Jay
    March 22nd, 2010 on 1:26 pm

    The only problem with the cock and balls play is that it’s short yardage.

    Tony, I was always hungry too when I first started eating paleo. Chad had me increase my fat and reduce certain carbs (mostly sweet fruits) so my body got used to burning protein and fat instead of carbs/sugar. It made a huge difference. I highly recommend keeping a food log/blog and showing it the coaches.

  30. Rotatorcuff
    March 22nd, 2010 on 1:32 pm

    Thank God Leigh and Johnny were’t on the same team.

  31. Johnny
    March 22nd, 2010 on 2:08 pm

    1. Yes, I am very happy about the fact that Leigh was not on the same team, and 2.That play, while initially may be for short yardage, it always manages to turn up a big play.

    Rich…Footsteps, you better keep your head on a swivel when you’re crossing N. Washington.

  32. Sally
    March 22nd, 2010 on 2:11 pm

    Practice – one word, hysterical.

    “Is Guchhh a girllll?!”

    Jay,

    How is Paul the only one who got a shout out???

    Still laughing.

  33. Mr. Penguin
    March 22nd, 2010 on 2:15 pm

    Sally, you probably missed all my prolific plays cause you were picking grass…

  34. Brian PCF
    March 22nd, 2010 on 2:17 pm

    Listing of Gluten Free Recipes and Restaurants with good Gluten Free options:

    http://www.dcgluties.com/

  35. Mary J
    March 22nd, 2010 on 3:07 pm

    Good Digital Short from SNL. Happy Monday!

  36. Tony
    March 22nd, 2010 on 3:58 pm

    I’m not sure what metabolic retardation feels like but I’m pretty sure that isn’t the problem. How much time do you guys have between eating and doing the WOD? I don’t want to purge during the workout. That would suck

  37. Jenn G.
    March 22nd, 2010 on 5:24 pm

    165 #

    8:0something and 2 ripped spots on my hand and it not being worth it…

    Oh yeah RX

  38. Steve
    March 22nd, 2010 on 5:36 pm

    275 back squat

    7:23 rx’d

  39. Clay B
    March 22nd, 2010 on 6:16 pm

    So, wasn’t quite feeling the backsquat. 30 lbs DOWN from my 5x backsquat! Meh! Anyway, felt better with the metcon.

    265 squat, 3:54 RX metcon.

  40. Sharon
    March 22nd, 2010 on 6:34 pm

    165# back squat

    5:20 rxd metcon

  41. Ryan H.
    March 22nd, 2010 on 6:48 pm

    BS: 275-300-300-300-300-300
    Metcon: 4:18 rx’d

  42. Andre
    March 22nd, 2010 on 7:14 pm

    Back Squat – 285
    Metcon – 7:27 rx’d

  43. Brad G
    March 22nd, 2010 on 7:38 pm

    Back Squat: 245
    Met Con: 5:46 with 40 lbs for right arm and 30 for left arm

    Finally able to do the low bar back squat with my shoulder again, now I need to start to work my arms closer in to get a better support for the bar going.

  44. Lexi
    March 22nd, 2010 on 7:39 pm

    Felt dead today….
    Backsquat — 155 (PR up from 125)

    Metcon — 9:18 25# DB and scaled pullups 15-9-9 w/2 blue bands

    Meh, not a good day.

  45. Brian
    March 22nd, 2010 on 8:08 pm

    225-255-225
    4:58 with 40# DB
    Not sure why i didnt do 50#

  46. Joe
    March 22nd, 2010 on 8:16 pm

    BS–205

    Metcon: 14:08 I think. Did 40# for the squat cleans and did strict pull ups. My left elbow is a bit screwed up and kipping strains it.

  47. Silent Assassin
    March 22nd, 2010 on 8:18 pm

    squat: 345
    metcon: 3:51

    Questionable ROM on some of the squat cleans: not standing up all the way before taking the dumbbell off my shoulder. Thanks for calling me out on that, Chad.

  48. Silent Assassin
    March 22nd, 2010 on 8:18 pm

    correction: squat was 335

  49. Clay B
    March 22nd, 2010 on 8:41 pm

    Damn nice work Silent. I’m liking the rope you let me borrow by the way, I’ve been doing DU’s on my patio.

  50. Joe
    March 22nd, 2010 on 8:42 pm

    Alison, thanks for the encouragement–it’s a big help.

  51. Sally
    March 22nd, 2010 on 8:47 pm

    BS: 180 (PR) Thank you everyone for the extra push! :)

    Metcon: 4:43 as Rx’d

  52. Chris M
    March 22nd, 2010 on 8:57 pm

    Back Squat: 185
    Metcon: 7:04 (30 lbs)

    Went lighter today after tweaking my lower back on the Saturday WOD. Back feels much better having completed today’s WOD!

  53. Dave O
    March 22nd, 2010 on 9:00 pm

    BS: 245
    Metcon: 7:10 @35lbs and blue band pull-ups

  54. Tes PCF
    March 22nd, 2010 on 9:00 pm

    165#

    6:10 Rxd

    wasn’t feelin’ it.

    Great job Sally!! I think you had everyone in the gym giving you a “pus”! ;o) it was awesome to watch and congrats

  55. Kate L
    March 22nd, 2010 on 9:11 pm

    BS- 195# This ties my 1RM PR, so that was good news.

    Metcon- 6:55. Did the 30# DB snatch, but had to scale to ring rows. Someday, band pullups. Someday.

  56. Dave
    March 22nd, 2010 on 9:18 pm

    BS: 225, 245, 250, 255, 265
    Metcon: 9:40

  57. Kyle H.
    March 22nd, 2010 on 9:23 pm

    Office wod
    100 pups, 100 pushups, 100 sit ups, 100 jumping lunges. Between 15 and 18 min

  58. DF Pete/The Conclusion
    March 22nd, 2010 on 9:29 pm

    BS: 275-295-300-300-300

    Metcon: 4:53 rx’d.

    Didn’t have it all today on BS so backed off a bit. Metcon felt good but pull-ups slowed me down a bit.

  59. Katie C
    March 22nd, 2010 on 9:37 pm

    Back Squat: 115

    Went a bit light in order to ensure that I got full depth. Jon M had recommended trying back squats without WL shoes. I tested it out with and without my Rogues, and for me at least, he was totally right. Thanks for the tip!

    Metcon: 8:58

    Started with 25# DB then scaled to 20# somewhere in the middle.

    Used blue/thin red bands for pullups.

    Great job 8 PM class!

  60. Chris Wiz
    March 22nd, 2010 on 9:39 pm

    Back Squat 275
    Metcon 7:35

  61. Laura G
    March 22nd, 2010 on 9:48 pm

    OH Squat – 95#, PR by 30# – THANKS Jon!

  62. Brian PCF
    March 22nd, 2010 on 10:03 pm

    Back Squat
    5x3x275

    METCON
    4:00 Rxd

  63. Brian PCF
    March 22nd, 2010 on 10:03 pm

    Leaderboard:
    http://pcfwhiteboard.wordpress.com/2010/03/23/100322/

  64. Christy0530
    March 22nd, 2010 on 10:03 pm

    @Tony,
    I was starving and frankly a little delirious my first week of Paleo. I felt like all I did was sleep-eat-WOD-eat-eat-eat-cook-eat-repeat for an entire week. Brian had me cut all fruit and increase proper fat to stop the starvation, and up protein to thwart the deliriousness (read: fatigue). I never really made it out of the fatigue zone until after the WSOP. But, everyone is different. Good luck!

  65. Brian PCF
    March 22nd, 2010 on 10:06 pm

    So Leaderboard didn’t get updated very well, so update:

    1. Sally 4:43
    2. Sharon 5:20
    3. Andrea 6:48

    Men’s leaderboard stands since SA was good enough to admit he wasn’t getting full ROM.

  66. Abi
    March 22nd, 2010 on 10:37 pm

    185#/6:41 @ 25#

    155# Squat clean PR in the Oly Class :) ….

  67. Alli
    March 23rd, 2010 on 8:08 am

    185 # back squat, missed depth on the third and did another rep. This is a big pr considering how off my back squat has been.

    7:58 rxd on the metcon. Between the wallballa Sunday and the back squats I was dying during this.

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